My tip for doubling your distance: Run your max distance away from home, then you are forced to run back. Congratulations, you have just doubled your run distance. (I learnt this from the movie GATTACA).
What coach Nate just explained is the principle of linear progressive overload i.e. you want to incrementally increase the volume or amount of work you do overtime.This is something I learned when I started bodybuilding and later power-lifting. In essence there is a lot of similarities regarding training theory between most athletic disciplines. The fundamental principle is to accumulate the right amount of fatigue overtime, followed by recovery which allows the body adapt to the stress and bounce back stronger.
1:52 come on dude, please don't introduce topic, do an ad, and then reintroduce the topic. Two minutes to re-re-read the title that I already clicked on ffs.
Trey Charles Nothing to be ashamed of man. You’ll only get better as you continue to train. At least you’ve started, that’s what most people fail to even do.
Same situation for me. You'd be surprised how quickly you'll improve if you just stick with it. 3 weeks ago I couldn't make it through a mile at 9 minute pace. Yesterday I finished 2 miles at 8:26 pace.
Ik it’s been 7 months and I hope you have gotten farther with your running but if your still struggling I really do suggest couch to 5k honestly it changed my life since in the beginning you have to run 60 seconds 8 times with brakes in between and I really struggled and 9 weeks later I have just finished my journey of running for 30 minutes non stop so hope this helped but also hope you have also gone far in your running journey
Why not introduce the walk/run method? Or running somewhere else than tarmac or concrete.. If you just add 10 or 15 minutes a week for more than 4 weeks you'll end up with injuries..
Yes! I’m not a strong runner either. Just started running in 5 minute intervals, it took me 3 weeks but I’m proud of myself. I’ve been learning from this channel for a week, and the fact that we’re even watching these videos shows that we want to actually take up running long term. I see people running on the same trail I take every day, and I used to look at them and think “I wish I could run that way”. But now that I understand form, I realize those people must be in sooo much pain after. So make fun of me if you want, but I rather run 5 mins the right way and build on that, than run a mile and be destroyed after. I’ve done that and I don’t want that pain anymore!
Deadpoppin man no ways its only 1minute unless you have a big physical problem like walking with crutches, or you straight up sprint for 1min and crash
I found that doing a workout before a run, then doing a run has helped me more than pausing my run to workout. I went from getting tired at 1 mile to easily doing a 5k after the workout in a month all while gaining full body muscle. I have not even tested what I can do without the workout before, but I know it has made everything easier for speed running and endurance running.
When you typed that comment, I couldn’t run for 5 mins without dying. Currently attacking a sub 2 hour half marathon time, and getting close. Half the battle is getting out the door, you can do it!
Thank you so much!! I've been a runner for a long time but not as serious as I want to be. I've done alot of 5 and 10ks but I really want to push it and train for my first marathon. I can't seem to get past that 45 minute mark. I'm going to try this, thank you for the video!
hey thanks that would really help me coz i used to run twice a week but hardly stop in between for some etc excercise or streching which is needed. thanks for helping me
When I was in highschool I was trying out for a sport, signed up to take baseball because I thought It would be easy. For some reason the stupid school put me in football (American football) and so I talked to the coaches and they decided to shift me to the cross country team. I wasn't super fit by all means, I could jog a mile but not without sounding like a dead beat dog after I finished lol. Well the next day, my school decided to put me in track too (we had 4 classes a day, A and B day classes were 1-4th class and 5-8th class) so I ended up having long distance running in 4th class and really short distance but mostly sprinting for 8th class the next day. So I had to run 5 miles a day and then the next day I had to run as fast as possible for 2 mile "training" after a "mile warmup" followed by a "mile cool down". I was attempting to run 9 miles a day 5 days a week which fucking killed me lol. I was so exhausted and my legs were killing me, but with the help of cool friends and lots of Powerade, I had the most dramatic improvement. I went from running a mile and nearly dying of exhaustion, to running 6 miles straight and feeling fine IN ONE MONTH. Also I was super slow at sprinting (ran a 14 second 100m lmao) and dropped that down to 12 which is still not fast by any means but I was capable of running a 54s 400m Sprint. Huge improvement in like a month, but later on I had a spinal injury and stopped running like I used to. Man those were fun times.
I'm starting to get fat and getting a bit lazy because of the quarantine and lockdown. I need to start training now. I'm gonna try running for 10 mins straight because I wan endurance. I will push myself to become fit, even if my heart rate goes crazy. Edit: why do my knees hurt so much >;( Edit #2: 5 months later: Losing a bit of weight, 21bmi, can run jog for 60 mins.
You're knees could be hurting for a couple different reasons. 1. Not stretching properly before the run or after 2. Shoes/footwear 3. Form while running, this channel has awesome videos on how to keep good form throughout your run. Sometimes this happens to me, I get tired and my hips start to sink a little bit. I try to remind myself to keep my hips forward and keep good knee drive. Or maybe you are landing to hard on your feet. Definitely good things to keep in mind that have really helped me :) Good luck on your running journey!!! ☺️
Top 1/2 was 7:43 per ml. Didnt even place in the top 5 in my age group (35-39). It really disillusioned me on running. I'm struggling to find my motivation again especially with this heat. Thanks for the tips!
“The foot strengthening” is not strengthen the foot or toes. Doing heel raises strengthens the. Gastroc aka the calf and doing toe raises strengthens the the muscle on your shin. So basically you are strengthening muscles that move the ankle not the foot. You can do toe raises which are great for actually foot strengthening
Hi. Thanks for the video. I have a question: What about the other weeks considering that we will add up 10 minutes to the run. the pattern will be the same with longer segments like 10 minutes? or more segments?
We've run through our first batch of hats already, but we're getting ready to order more. Check out our Weekly Running Tuneup group on Facebook - there's usually an announcement there when they're available!
Guys, I love your videos. Thank you. I am in my mid 40’s slightly over weight.... I have been running off and on for my entire adult life. I typically run 2-3.5 miles 3x per week utilizing the running for weight loss app as a guide. The reason I write all this is to say that for the past few years I struggle to get to and/or under ten minute miles. Any suggestions for beating this plateau? (Insert snide remarks here LOL). Again, thanks for the videos and I’m looking forward to any tips you can provide!
Hey Dan, Jeez I think you just described me. I set a goal to run a 1/2 marathon in May at a 9 min pace (2 hr 1/2 marathon). Some of things helping me get faster is running with a faster partner at least once a week, adding in a sprints workout once a week, or even every other week. Plus I am following TRE’s advice in a lot of small ways. Doing more with warmups and stretching. All the little things seem to be helping to get my speed increasing. Still, my natural relaxed pace seems to always fall at 10 min/mile, but I have better ability to run faster for longer. Keep working at it on a plan, you’ll get faster too.
The Run Experience.... great tips. I tried the 1k, 2 min rest cycles and on day one knocked off 25 seconds. I have a long way to go, but I’m very appreciative for the help!
This could be just a tight calf, do you ever stretch or mobilize it after you run/workout? Watch out video on restoring your tissue after you run. ua-cam.com/video/WV4Wv-Qepzw/v-deo.html
I think crawling under my trailer and then putting the camera on myself and then slapping my face until a little bit of blood comes out or a tear that's how I like to warm up then I post that on UA-cam
Hey Brian! Check out this video on tight hamstrings --> ua-cam.com/video/Q6xzhLtOXd4/v-deo.html The problem isn't only fixed by more stretching, but also by strengthening!
You can use this video specifically on your long run days (you should have 1, maybe 2 long runs per week) and progress accordingly, week to week. In addition to long run days, you'll have 2-3 other running days (some short, some drills, some tempo work), 1-2 strength training days and of course at least one rest day. Plus lots of mobility work!
Great video. When I do the stretch you did in the warmup where you pull your knee to your chest, sometimes I feel a pinch in my hip/upper quad. Any suggestions on how to remedy this? Thanks.
I can run a long ways, up to two hours at 3mph, but, I'm a big dude (275,,,and I'm down from 330) I want to increase my speed to where I can run faster. How do I do that properly?
I can only run about 1/4 mile until I'm out of breath and have to walk before running again. I can run faster but I get out of breath even sooner. Are longer or faster running intervals better to increase my endurance? How out of breath should I get between breaks?
Great ideas.... and as I'm training a friend with her first marathon I've just broken my arm (its fully cast) typical timing - and I have a half next month.... but would you stop running is you had broken your arm? - I've been out once and every thing was fine (arm swelled up a bit but thats all)...... and ideas??
As long as you're road running at an easy pace for short periods, I think it's OK to run to your pain tolerance. Remember, your body is trying to heal itself, so you need to avoid circumstances that could accidentally delay those processes. As much as you might want to support your friend, you have to honor your own healing. I would avoid running trails and avoid running really hard. Your arm swelling is a natural response to it be jostled, so you need to monitor that as well. Be sure to otherwise rest and eat well so your body has all the nutrients and opportunity to heal.
01:55 starts real part
Thx
Thanks
absolute legend
Thanks, mate
I thought it's 330.
These comments complaining make me feel like a tri-athlete. & I don’t even consider myself a good runner
My tip for doubling your distance: Run your max distance away from home, then you are forced to run back. Congratulations, you have just doubled your run distance.
(I learnt this from the movie GATTACA).
Run until what?
I learned this the hard way.
That’s why I hate running machines. So easy to hit that off button.
Kian Igoe Run your max distance....
@Julianne Elbin then how are you supposed to get back
A 10 minute run warmup...hahaha
that's my total running time lol
Bro im tryin to get to 10 mins
@@remingtonnicholes6781 woow slow you guys so fat or smoking or what?!
@@swaggermcyoloftw just new to running
Hahahaha 😆👍
What coach Nate just explained is the principle of linear progressive overload i.e. you want to incrementally increase the volume or amount of work you do overtime.This is something I learned when I started bodybuilding and later power-lifting. In essence there is a lot of similarities regarding training theory between most athletic disciplines. The fundamental principle is to accumulate the right amount of fatigue overtime, followed by recovery which allows the body adapt to the stress and bounce back stronger.
10 minute warmup??......that’s been my whole run...
Sameeee
This is where every commenter’s insane running dreams begin.
😅
Add a few minutes to your warmup then hahaha
10 minute warm up is a waste of energy,warm up should be about increasing range of motion and making body prepared,not literally using lots of energy
1:52 come on dude, please don't introduce topic, do an ad, and then reintroduce the topic. Two minutes to re-re-read the title that I already clicked on ffs.
Phil Reilly And then he shows us how to stretch
agreed. and then the advice is to add 10 minutes a week? sorry i clicked.
@@LucilleMilo everytime i watch this channel i am sorry i clicked.
1:50 min waste you deserve dislike and unsubscribe
Exactly
Tried these tips yeterday and I had the most amazing and beneficial long run ever. Thanks a lot guys !
Amazing!!
talking about 30 minutes to an hour... How about 5 minutes to 10 minutes? Sad but thats where im at, at only 160lb
Trey Charles Nothing to be ashamed of man. You’ll only get better as you continue to train. At least you’ve started, that’s what most people fail to even do.
Same
Same situation for me. You'd be surprised how quickly you'll improve if you just stick with it. 3 weeks ago I couldn't make it through a mile at 9 minute pace. Yesterday I finished 2 miles at 8:26 pace.
you can accomplish that without youtube guidance. Just go out now and start running. you'll get to 10 minutes in like 2-3 runs.
Ik it’s been 7 months and I hope you have gotten farther with your running but if your still struggling I really do suggest couch to 5k honestly it changed my life since in the beginning you have to run 60 seconds 8 times with brakes in between and I really struggled and 9 weeks later I have just finished my journey of running for 30 minutes non stop so hope this helped but also hope you have also gone far in your running journey
Why not introduce the walk/run method? Or running somewhere else than tarmac or concrete..
If you just add 10 or 15 minutes a week for more than 4 weeks you'll end up with injuries..
Doubling my distance wouldn’t be hard 3 mins to 6 sick
3 minutes?!?! Everybody look at mr marathon man over here.
Mark Adeoye 💪🏻😂
StenXa same bro I’m on weight just cannot run long for a long time at all lol
Yes! I’m not a strong runner either. Just started running in 5 minute intervals, it took me 3 weeks but I’m proud of myself. I’ve been learning from this channel for a week, and the fact that we’re even watching these videos shows that we want to actually take up running long term. I see people running on the same trail I take every day, and I used to look at them and think “I wish I could run that way”. But now that I understand form, I realize those people must be in sooo much pain after. So make fun of me if you want, but I rather run 5 mins the right way and build on that, than run a mile and be destroyed after. I’ve done that and I don’t want that pain anymore!
Deadpoppin man no ways its only 1minute unless you have a big physical problem like walking with crutches, or you straight up sprint for 1min and crash
I found that doing a workout before a run, then doing a run has helped me more than pausing my run to workout. I went from getting tired at 1 mile to easily doing a 5k after the workout in a month all while gaining full body muscle. I have not even tested what I can do without the workout before, but I know it has made everything easier for speed running and endurance running.
Yes this works for me to, I add weights after the run and then stretch.
I find my body doesn't stiffen up this way
Love your videos! Love that you guys are so quick to respond to questions. Thank you for all that you do!
lol imagine being able to run for 10mins continuously :(
Feel ya
Oh yes lol i laughed when he said moving from 30 minutes to an hour. I would die.
10 mint running is just 2 km , I can easily do it.
That's a slow ass mile time...
When you typed that comment, I couldn’t run for 5 mins without dying. Currently attacking a sub 2 hour half marathon time, and getting close. Half the battle is getting out the door, you can do it!
I’m struggling with 10 minutes 😂
Thank you so much!! I've been a runner for a long time but not as serious as I want to be. I've done alot of 5 and 10ks but I really want to push it and train for my first marathon. I can't seem to get past that 45 minute mark. I'm going to try this, thank you for the video!
hey thanks that would really help me coz i used to run twice a week but hardly stop in between for some etc excercise or streching which is needed. thanks for helping me
I am a Cross country runner and your tips have helped me get to a 10k
Awesome!!
very good!
Thats a really small country
What. a. cheeseball! He finally gets around to it at 3:35. Skip the early stuff.
OMG WHAT THE CHEESEBALL!!!
Thank you coach Nate. Will definitely try this out 👍🏃♀️
I always adhered to the no more than 10% distance added per week rule.
When I was in highschool I was trying out for a sport, signed up to take baseball because I thought It would be easy. For some reason the stupid school put me in football (American football) and so I talked to the coaches and they decided to shift me to the cross country team. I wasn't super fit by all means, I could jog a mile but not without sounding like a dead beat dog after I finished lol.
Well the next day, my school decided to put me in track too (we had 4 classes a day, A and B day classes were 1-4th class and 5-8th class) so I ended up having long distance running in 4th class and really short distance but mostly sprinting for 8th class the next day.
So I had to run 5 miles a day and then the next day I had to run as fast as possible for 2 mile "training" after a "mile warmup" followed by a "mile cool down". I was attempting to run 9 miles a day 5 days a week which fucking killed me lol. I was so exhausted and my legs were killing me, but with the help of cool friends and lots of Powerade, I had the most dramatic improvement. I went from running a mile and nearly dying of exhaustion, to running 6 miles straight and feeling fine IN ONE MONTH.
Also I was super slow at sprinting (ran a 14 second 100m lmao) and dropped that down to 12 which is still not fast by any means but I was capable of running a 54s 400m Sprint. Huge improvement in like a month, but later on I had a spinal injury and stopped running like I used to. Man those were fun times.
Grass clippings on my shoes lol coach Nate your such a princess.
Thanks for your video
I can run only for 30 minuets so I will definitely try this..
Let’s see the result 👍🏻👍🏻
Same here brother..
Definetely conditioning for fatigue by integrating the breakdown and the different movements, he never stops moving very cool
It's the best channel for the athelitics
I'm starting to get fat and getting a bit lazy because of the quarantine and lockdown. I need to start training now. I'm gonna try running for 10 mins straight because I wan endurance. I will push myself to become fit, even if my heart rate goes crazy.
Edit: why do my knees hurt so much >;(
Edit #2: 5 months later: Losing a bit of weight, 21bmi, can run jog for 60 mins.
You're knees could be hurting for a couple different reasons.
1. Not stretching properly before the run or after
2. Shoes/footwear
3. Form while running, this channel has awesome videos on how to keep good form throughout your run. Sometimes this happens to me, I get tired and my hips start to sink a little bit. I try to remind myself to keep my hips forward and keep good knee drive. Or maybe you are landing to hard on your feet. Definitely good things to keep in mind that have really helped me :)
Good luck on your running journey!!! ☺️
You have weak quads most likely. Try wall sits.
New to the channel. Great tips. Has Coach Nate ever been told that he looks like Rob McElhenney/Mac on It's Always Sunny?
Yes he has!
God Bless You Wonderful Lesson
Easy to apply for even a beginner.
Difficult for me to jog 1.5 minutes at a time. I'm 69 years old. Start losing my breath.
Top 1/2 was 7:43 per ml. Didnt even place in the top 5 in my age group (35-39). It really disillusioned me on running. I'm struggling to find my motivation again especially with this heat. Thanks for the tips!
How many days per week should I be running to implement this strat?
When I do normal burpees everything is fine but when I follow the form in this vid I end up with diarrhea.
That’s shit 😂
Cool workout,defo incorporate this into my workout ,never thought of this
Does sock choice and coolness factor affect my running performance as well?
“The foot strengthening” is not strengthen the foot or toes. Doing heel raises strengthens the. Gastroc aka the calf and doing toe raises strengthens the the muscle on your shin. So basically you are strengthening muscles that move the ankle not the foot. You can do toe raises which are great for actually foot strengthening
I'm having issues with my legs quitting on me they start hurting prety bad, my lungs and heart are able to keep up basically the whole way.
No subtitles?!! That’s not helpful! I want to know how to run further
Wonderful awesome fantastic marvelous video good information well done keep it up
Easy - Start with fifty meters or yards. In Thirty days you should be able to push to 100 meters or yards with little effort!
press 2 to get straight to the point
Hi. Thanks for the video. I have a question: What about the other weeks considering that we will add up 10 minutes to the run. the pattern will be the same with longer segments like 10 minutes? or more segments?
But is it sustainable ? What do you do once you get to 60? Keep at 60 ??
What are some great exercises for track
Can you do a video showing x training ,ie swimming ,cycling ,which would help a marathon effort ,i am giving myself 8 eight years
Hi, can I do this on a strength training day?
Nice video 😊💪
how many times a week do you do each run? For example the 30 before moving to the 40?
Can you do a video on moving past 8 hour to 12 hour?
We will add this one in on the roster for a video idea! Thank you!
Awesome vid! Where can I get that hat??
We've run through our first batch of hats already, but we're getting ready to order more. Check out our Weekly Running Tuneup group on Facebook - there's usually an announcement there when they're available!
Video starts at 1:55
Great tips, thank you!
How many days per week should we be doing these runs? 1 day? 3? 5?
Guys, I love your videos. Thank you. I am in my mid 40’s slightly over weight.... I have been running off and on for my entire adult life. I typically run 2-3.5 miles 3x per week utilizing the running for weight loss app as a guide. The reason I write all this is to say that for the past few years I struggle to get to and/or under ten minute miles. Any suggestions for beating this plateau? (Insert snide remarks here LOL). Again, thanks for the videos and I’m looking forward to any tips you can provide!
Hey Dan! No stupid questions here at all! Why don't you start here: ua-cam.com/video/ePrfOJZmhXo/v-deo.html
Hey Dan, Jeez I think you just described me. I set a goal to run a 1/2 marathon in May at a 9 min pace (2 hr 1/2 marathon). Some of things helping me get faster is running with a faster partner at least once a week, adding in a sprints workout once a week, or even every other week. Plus I am following TRE’s advice in a lot of small ways. Doing more with warmups and stretching. All the little things seem to be helping to get my speed increasing. Still, my natural relaxed pace seems to always fall at 10 min/mile, but I have better ability to run faster for longer. Keep working at it on a plan, you’ll get faster too.
The Run Experience.... great tips. I tried the 1k, 2 min rest cycles and on day one knocked off 25 seconds. I have a long way to go, but I’m very appreciative for the help!
Would be great if you guys could do a video of the different workout types and their end purpose. Oh and salute to Holly, we miss her
Great, GREAT video!!
I have to run 3 miles in 25 minutes for school
How did it go
Thanx coatch!
I’ve heard that breathing out of your nose while running is better and helps you run longer , Is that true
Such good ideas, nice
Do I pause my watch every 5 min while doing the lunges/burpees during the main set?
Yes, you'll pause the watch for your lunges/burpees then restart it on the run!
Very useful video.
I went from one mile to two miles in one day.
Are we scrapping the 10% rule
lol 30 mins dude i run 500 meters and gas out and start walking i think that's less than 2 mins
Ok @TheRunExperience my longest run is 7k in 42 min
Cya in a month :D
Andy Randy been a year, hows your progress man? 😄
So how many runs a week is this based on and what are they like? Surely this isn’t a one and done on the week?
How should I increase from 2 miles in 14 min to 5 miles in under 40 I have 6 months
Are you saying you could help 2008 Usain Bolt run 19 seconds?
Not sure I understand... to increase distance for each run every following week or for my longest run? 🤔.
I feel very badly pain in my legs between knee and angle when running. why?
This could be just a tight calf, do you ever stretch or mobilize it after you run/workout? Watch out video on restoring your tissue after you run. ua-cam.com/video/WV4Wv-Qepzw/v-deo.html
Could you recommend an alternative for Burpees? Something where I do not need to touch the ground with my hands. (mostly run on gravel roads)
Last time I checked 0x2 is 0
i can only run at 7.5 mph for 5 miles with hill and i want to get faster
I got lower life insurance rates being in a runner:-)
you (and I think Hayley) are my favourite coaches on the Run Experience
Thank you! And I think you might be referring to Holly :)
I think crawling under my trailer and then putting the camera on myself and then slapping my face until a little bit of blood comes out or a tear that's how I like to warm up then I post that on UA-cam
Thanks a lot
i can run in 7.20 or 7.30 1 mile
How do I go from 15 to to 2 hours? At medium pace
Coach Nate, Love all your videos! on my long runs, I have a problem with my hamstrings tightening up. Any advice to help with that?
Hey Brian! Check out this video on tight hamstrings --> ua-cam.com/video/Q6xzhLtOXd4/v-deo.html The problem isn't only fixed by more stretching, but also by strengthening!
How often do you do the drill on a 5 day running week, to help double distance.
You can use this video specifically on your long run days (you should have 1, maybe 2 long runs per week) and progress accordingly, week to week. In addition to long run days, you'll have 2-3 other running days (some short, some drills, some tempo work), 1-2 strength training days and of course at least one rest day. Plus lots of mobility work!
Thank you
Great video. When I do the stretch you did in the warmup where you pull your knee to your chest, sometimes I feel a pinch in my hip/upper quad. Any suggestions on how to remedy this? Thanks.
Pull your knee high and outside your rib cage. That more naturally follows the path of the hip joint and will cause less pinching
I can run a long ways, up to two hours at 3mph, but, I'm a big dude (275,,,and I'm down from 330) I want to increase my speed to where I can run faster. How do I do that properly?
Search : strength training for runner
I just want to improve my 2mile
10 min is my whole run
These vids as awesome
Where are y'all located, and do u do one on one training
>:D just ran a half marathon, then I saw this video
is bridge behind you is metel bridge
Is it better to increase distance or increase speed first?
Better to increase distance. Why? you need endurance first to more stamina to be faster. "Endurance first, speed follows"
I can only run about 1/4 mile until I'm out of breath and have to walk before running again. I can run faster but I get out of breath even sooner.
Are longer or faster running intervals better to increase my endurance?
How out of breath should I get between breaks?
run slower or at a pace you’re comfortable (able to talk without feeling out if breath) with
Started running but my feet got really sore and I had to ease up for about 1 week. What am I doing wrong?
Could possibly be either your foot strike youre probably landing too hard at the wrong part of your feet or your shoes don’t have enough cushioning
How many runs a week?
Hi I'm Anil from india, my weight 70kg, I want run 1600 metres within 6mins,, is it possible for Myself????
yes it is Im 90 kg and manage to complete it in 7 min
Great ideas.... and as I'm training a friend with her first marathon I've just broken my arm (its fully cast) typical timing - and I have a half next month.... but would you stop running is you had broken your arm? - I've been out once and every thing was fine (arm swelled up a bit but thats all)...... and ideas??
As long as you're road running at an easy pace for short periods, I think it's OK to run to your pain tolerance. Remember, your body is trying to heal itself, so you need to avoid circumstances that could accidentally delay those processes. As much as you might want to support your friend, you have to honor your own healing. I would avoid running trails and avoid running really hard. Your arm swelling is a natural response to it be jostled, so you need to monitor that as well. Be sure to otherwise rest and eat well so your body has all the nutrients and opportunity to heal.
Thats very much for the honest reply - I will take it easy (and not try to beat any BP's) - avoid ice, trails etc very much appreciated
Make a vedio on 1 mile faster run
Stop giving me comercials